Category: Uncategorized

Conditioning.

Running clock.

0.00min

3 rounds of

10 shoulder to overhead 60/40kg

10 chest to bar

at 10.00min

6min ladder 2,4,6 etc

kettlebell snatch 24/16kg

over box jump 24/20

Strength.

Front squat 3 sec pause 3,3,3,3,3

Conditioning.

15min amrap in teams of 2

30 overhead lunge with plate 20/15kg

25 deadlift 85/60kg

20 sit up

15 push up

Skill.

10min omem.

Snatch deadlift + hang high pull + hang snatch (no heavier than 70% of max)

Conditioning.

10min omem.

Odd min. 20 wall ball 10’/9′ 9/6kg

Even min. 20 kettlebell swings 24/16kg

Strength.

Pull up complex

5 sets of:

3 strict chest to bar

3 strict pull up

3 Kipping chest to bar

Conditioning.

Buy in 400m run (all out effort for 400m)

then 3rds of

15 toes to bar

10 box jump 30/24

5 muscle up (bar or rings, which ever needs worked on the most)

then

Buy out 400m run

Skill.

15min work up to a heavy Bear complex.

Conditioning.

12min amrap

5 bear complex 60/40kg

30 double unders

Strength.

12min work up to heavy 3 rep push press.

Conditioning.

3 rounds for reps

60sec push press 42.5/30kg

60sec russian kettlebell swing 24/16kg

60 sec over box jump 24/20

60sec burpee

60sec sit up with bumper plate

60sec rest

Strength.

Good mornings 4,4,4,4

Conditioning. Teams of 2

12min amrap

150 wall balls 10’/9′ 9/6kg

90 double unders (each team member must complete 90 double unders)

30 power cleans 80/55kg (must be touch & go reps)

Skill.

Advanced. 15min build up to heavy snatch single.

Beginner. 15min build up to heavy power snatch + overhead squat.

Conditioning.

Open workout 14.1

10min amrap

30 double unders

15 power snatch 35/25kg

Strength.

Front squat (3sec pause) 3,3,3,3,3. Go heavier than last wk.

Conditioning.

4 rounds for total reps

60 sec amrap 10 russian kettlebell swings 24/16kg

10 goblet squat

60sec burpee on to plate

60sec rest